CrossFit D.E.C.K – CrossFit Kids 5+ 30 second max efforts (AMRAP – Reps) Box jumps broad jumps burpees Repeat Week 6 to measure Rows & Rings (AMRAP – Rounds) 30 seconds at each station Bike or Row Low Ring Row Plate G2O Russian Twis ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Fast Mountain Climbers 10 Power Clean 10 eagles Games event 7 awful Annie’ish’ (Time) 50-40-30-20-10 Double Unders Situps 5-4-3-2-1 Cleans (power or squat) 90/65kg Rx+ 110/75kg or g ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating 4 Point Bird Dog/ Plank Taps Banded Strict Press with Pull Apart Shoulder Press (12 Minutes 5 x 3 – 70 % ) Nasty Nancy. Games event 5 (Time) 5 rounds 500m run 15 overhead ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional workout (Time) 15 minute AMRAP 2 x 5m lap double kettlebell front rack lunges 3 strict pull-ups 10/7 calorie bike Note: tomorrow’s workout has a lot of overhead squats in it.